Mobility, Activation & Warm-Up
One set of:
5 Scap Pull-Ups
10 Tight Kip Swings
5 Scap Pull-Ups
followed by …
Two sets of:
Single-Unders x 60 seconds
Half Pull-Ups x 5 reps
and finish with …
Two sets of:
Pull-Up Pulse x 3 reps (use banded if needed)
Chin Hang Hold x 15 seconds
A.
All Age Divisions:
Five sets of:
3 Ring Swings + 1 Pop Swing
Rest 30-45 seconds between sets
Followed by…
Three sets of:
2-4 Jumping Ring Muscle Ups
Rest 30-45 seconds between sets
and then choose either:
Invictus Muscle-Up Density Test:
Max Ring Muscle Ups in 90 seconds
Rest 60 seconds
Max Ring Muscle Ups in 60 seconds
Rest 30 seconds
Max Ring Muscle Ups in 30 seconds
OR
Five sets of:
15 Ring Rows + 5 Low Ring Turnovers
Rest 30 seconds between sets
B.
Pick one of the following for rope climb practice…
Accumulate:
35-54: 15 total climbs
55+: 12 total climbs
Either perform one rep every 15, 20, 25, or 30 seconds.
If you do not have a rope then please completed 30 strict pull-ups (55+24 reps)
C.
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 200 Foot Shuttle Run + Max Strict Handstand Push-Ups (55+: 3-5″ riser)
Station 2: 200 Foot Shuttle Run + Max Toes to Bar
Station 3: 200 Foot Shuttle Run + Max Wall Walks
Station 4: Rest
Station 5: 60 Second Assault/Echo Bike @ 70/60+ RPM (55+: 65/55 RPM)
Station 6: Rest
Strict Handstand Push-Up Modifications (Choose one of the following):
Add a 3-5″ riser
Downward Dog Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Toes-to-Bar Modifications (Choose one of the following):
Knees-to-Elbows
Knees-to-Chest
V-Ups
Wall Walk Modifications (Choose one of the following):
Narrow Grip Push-Ups
Athlete Notes:
This cycle has incorporated muscle-up skill work and some volume. Today you’ll complete the muscle-up density test and you can compare your score to what you did on August 15, 2023. The goal is to feel more efficient and smooth during the test. Please note that this is not meant for you to test your max unbroken reps, like the Athlete program is doing, but the Masters goal is to test ring muscle-up capacity in a set period of time.
Then move into some rope climbs. Please focus on quality reps and trying out different foot clamps / styles for rope climbs.
You’ll finish this cycle with your final gymnastics focused EMOM. You stations will start with a shuttle run to get your heart rate up, then you’ll go into max reps. Note that if work all the way through second 59 you’ll need to transition quickly into the next run (except for station 3). Station 3 is followed by a full minute of rest. Then you’ll complete 60 seconds of bike with a goal RPM. We set this goal so that you maintain some intensity on the bike. You’ll have another full minute of rest until you start your next set. Goal is to accumulate as many reps as possible, knowing there will be a slight drop off as you get further into the workout.